Getting your child to go to bed on time: Reason for childhood sleep difficulties

Everyone has trouble getting their children to go to bed on time, but it’s complicated if your child suffers from a sleep disorder that isn’t easily explained by tiredness or excitement before bedtime. There are several reasons why some children have trouble sleeping—from being worried about the monsters under the bed to depression to stress—and these can start to affect your sleep schedule as well. If your little one is having difficulties getting a good night’s sleep, then this guide will help you figure out why and hopefully resolve the issues behind the problem.

Staying up late playing video games

If your child stays up late playing video games, it could affect their overall sleep habit. Many studies have proven that excessive screen time decreases restful sleep. Studies even show that blue light from electronic devices can alter your circadian rhythm. To help your cherub get a good night’s rest, limit their amount of screen time before bedtime. It might also be beneficial to set a bedtime routine that will prepare them psychologically for bedtime even before they start playing on electronics or watching television. So try to encourage the child for an early bedtime.

Reading too much at night

Another common reason kids have trouble sleeping is because they’re reading too much before bed. The brain works perfectly when reading new things, but it needs time to unwind at night to reinforce the learned concepts to memory. This means that younger children may need to set some limits on their nightly reading sessions so that they aren’t spending so much time exposed to bright lights or straining their minds. Regardless, you can still allow them to read however many books they want  during the daylight.

A lack of exercise

Exercise has many benefits, from reducing stress and improving memory to improving mental health and body composition. In fact, exercise may be even more critical for young people than for adults. Studies show that teens who don’t get enough exercise are at greater risk of depression, anorexia, and substance abuse. Exercise also helps regulate a child’s internal biological clock, so they’ll be able to fall asleep at night; You can help your child by making sure he gets some physical activity every day like biking or playing sports with friends or even rope jumping.

Lack of healthy nutrition

The National Sleep Foundation uncovered that 56 percent of preschoolers who don’t get nutritious food have difficulty sleeping. It’s essential to make sure your child gets a well-balanced diet, which includes fruits, vegetables, and whole grains, as well as protein sources like lean meats and beans. Without proper nutrition, it will be difficult for your child to properly regulate her energy levels throughout her day and into her evening hours when she should be winding down for bedtime. Try to reduce lots of junk food in favor of better choices such as apple fruits & fish. Fish provide essential omega fatty acids, minerals, and vitamins to support healthy growth; try to include some wild-caught salmon at least once or twice per week.

Conclusion

You can help your child get to bed and stay asleep by setting a consistent bedtime, fixing their nutrition, soothing them before bed with activities like a bath or reading a book, and turning off screens at least an hour before setting off to bed. If these steps don’t work, you can also consult your pediatrician. Though many childhood sleep issues are outgrown by age five or six, some significant problems may warrant treatment.

National sleep foundation. (2020). Sleep duration recommendation. Retrieved from:https://www.researchgate.net/publication/283555668_National_Sleep_Foundation’s_updated_sleep_duration_recommendations_Final_report